From Tennis to Strength Training

Training Training Logs
81

03/07/2014
Squat: 2x8x110kg
Deadlift: 8x1x130kg 0x150kg
Close stance squat (smith machine): 5x10x40kg ss romanian deadlifts: 3x10x50kg
Calves
Abs

82

05/07/2014
Bench press: 5x5x85kg ss pendlay rows: 7x10x50kg
Db incline press: 3x10x28kg ss pulldowns: 3x10x50kg
EZ bar tricep extensions: 4x8x25kg ss cable curls(straight bar):4x8x20kg

83

07/07/2014
Deadlift: 130kgx5, 5x1x150kg 130kgx3
Squat: 8x8x90kg
Back extensions: 3x10 ss calf raise: 3x8
Abs

84

09/07/2014
Pause bench: 5x2x90kg ss pullups: 6x8
Db incline press: 4x8x30kg ss t-bar rows: 4x8x60kg
Cable crossover: 3x12x60k ss rear delt raise:3x10x8kg
Rope extensions: 3x15x20kg ss db curls: 3x12x10kg

85

10/07/2014
Squat: 130kgx3 90kgx12, 10
Pause squat: 4x6x70kg
Leg curl: 3x15x20kg
Calves
Abs

86

11/07/2014
Bench press: 3x3x90 kg ss pullups: 6x6
Press 60kgx3 ss db rows: 8x8x34kg
Db decline press: 5x10x20kg
Ez bar curls: 6x8x20kg ss oh rope extensions: 6x8x25kg

87

14/07/2014
deadlift: 170kgx1 150kgx2 130kgx3
front squat: 5x6x70kg
pause squat (3 second): 4x8x50kg
leg curl: 3x20x20kg

88

17/04/2014
Deadlift: 150kgx3
Pause bench: 3x3x90kg ss pullups: 5x8
Cable crossover: 5x10x60 ss hammer rows: 5x10x60kg
Oh rope extensions: 3x15x20kg ss db curls: 3x15x8kg

89

21/07/2014
Squat: 3x3x120kg 4x6x100kg
Leg press: 4x12x80kg ss rdl: 4x8x60kg
Calves
Abs

90

22/07/2014
Bench press: 3x3x90kg ss db rows: 4x8x40kg
Incline db press: 3x8x30kg ss pullups: 3x8
Machine chest press: 2x1min v-bar rows: 2x1min
Rope extensions: 3x15x15kg ss db curls: 3x12x12kg

91

24/07/2014
Deadlift: 150kgx1
Front squat: 4x8x70kg
Wide stance leg press: 3x25x50kg ss leg curl: 3x25x25kg
Calves

92

25/07/2014
Bench press: 5x3x90kg ss v bar rows: 4x6x87kg
Wide grip dips: 4x8x20kg ss pullups: 4x10
Cg bench press: 3x12x40kg ss ez bar curls: 3x12x15kg

93

27/07/2014
Squat: 5x20x60kg
Wide grip leg press: 3x6x120kg ss leg curl: 3x12x25kg
Calves
Abs

94

28/07/2014
Bench press: 4x4x90kg ss pullups: 4x6x20kg
Db incline press: 3x8x20kg ss v bar rows: 3x8x57kg
Oh rope extensions: 3x12x25kg ss bb curls: 3x12ux15kg

95

30/07/2014
Squat: 5x5x120kg
Pause squat: 8x1x100kg
Wide stance leg press: 4x25x50kg ss bb calf raise: 4x12x60kg
Db straight leg deadlift: 3x10x20kg ss seated calf raise: 3x8x30kg

96

31/07/2014
Bench press: 5x4x90kg ss pullups: 5x5x26kg
Db incline press: 24kgx12, 10, 8 ss v bar rows: 57kgx12, 10, 8
Tricep extensions: 4x10x25 kg ss hammer curls: 4x10x12kg

97

02/08/2014
Deadlift: 140kgx1
Front squat: 6x8x70kg
Wide stance leg press: 3x7x50kg (5 second pause at the bottom) ss calf press: 3x12x35kg
Hamstring curl: 3x8x25kg ss leg raise

98

03/08/2014
Bench press: 3x5x90kg ss wide grip cable rows:4x8x57kg
Db incline press: 20kgx15, 12, 12 ss pullups: 15, 12, 12
Rope oh tricep extensions: 3x10x25kg ss bb curls: 3x10x15kg

99

05/08/2014
Front squat: 5x3x100kg
Squat: 8x8x60kg
Db straight leg deadlift: 3x10x20kg ss calf press: 3x8x45kg
Abs

100

06/08/2014
Bench press: 90kgx5 ss pullups: 4x4x30kg
Press: 60kgx1
Db incline press: 3x12x20kg ss bb rows: 3x8x60kg
Pressdowns: 3x15x30kg ss hammer curls: 3x12x12kg